A Freestyle Success Story Of Geri Centonze.

Like many women who have dreams. Our biggest competitor is ourselves. What is the barrier to realizing your dreams? Most of the time, improper information and not enough time to focus on thing own self.

Like many women who have dreams, our biggest competitor is ourselves. What is the barrier to realizing your dreams? Most of the time, improper information and not enough time to focus on thing own self. Why is it that goal setting does not produce the results we want?

Human nature is our enemy. We are always trying to stay in our comfort zone. If training and dieting are going to work. They must address that people will not do what they don't want to do. People fear change, fear pain, and seek comfort. Rediscovering your dreams is not the hard part.

Sherry Gideons
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People Fear Change,
Fear Pain & Seek Comfort.

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The Key
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Implementation is the key. While each person's path is unique, it is up to us to be attuned to what we truly want in our lives and to blaze our trail to discover our childlike innocence. The secret lies in your heart, in painless accountability, overcoming fears and being open to new information. Simply put: "We create our limitations."

Sherry Gideons' programs are geared at training and motivating women to overcome limitations and increase their focus. Her topics are on Women's only training, based on a philosophy called Freestyle Fitness System by George Snyder.

Why Freestyle Fitness is the best program ever created for women? Because concentrates on women's issues. A woman's routine should concentrate on the lower body? A women's routine should have specific exercises aimed at the inner thigh, outer thigh, quadriceps, hamstrings, gluteus, and calves.

Sherry Gideons
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The Freestyle Fitness Program
Concentrates On Women's Issues.

In addition to providing tone for these muscles, working the larger muscles of the lower body also burns calories at a faster rate than working the small muscles of say the triceps. Freestyle also involves applying maximum frequency to the parts you want the smallest.

This is the reason most bodybuilders will perform abdominal work daily, but allow 2-3 day rest between other body parts. The abdominals become leaner, while the rested body parts grow. You decrease in size, just like your abs, which brings me to mention the reason for this article and the success of Geri Centonze. A Woman With A Goal! I want to share that "anything is possible" when you create from your heart and believe in yourself.

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Geri Centonze was searching for just this type of program. After setting out to accomplish a deep desire to create the body of her dreams, having tried many programs and not having the greatest results. Geri decided it was time to get serious about her fitness program again. Geri has two grown children and will be 48 years old this November and has always carried her extra weight below her waist.

She had a belief that this was just her body type and that no eating or exercise plan was going to change that. Geri's husband, Paul, wasn't buying into her negative beliefs. He pointed out that she has a small body frame, so surely there was a way to reduce her lower body proportions.

Sherry Gideons
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Geri Centonze Before Her Transformation.

Paul questioned how appropriate it was for women to exercise their bodies in the same way as men, since we were striving for such different results (she was using lower weights, but basically following the same routine as a man). So, he began to do some research into an exercise and nutrition plan for her.

Paul ran across an article that mentioned a program for women called Freestyle Fitness by George Snyder and shared what he found with her. I wanted to share the Transformation of Geri Centoze and how her and I started to work together. I started out by asking Geri to share her story from beginning to end and how I helped her achieve her goals with Freestyle Fitness.

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[ Q ] What element in your life suggested for you to make the attempt towards a lifestyle change?
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    It was a series of things - the first being the death of my father in the year 2000. I learned that his prostate cancer might have been tied to a high fatty diet throughout his life.

    He commented to me that "this is what it comes to" from his sick bed - those words haunted me and I decided I would do everything in my power to get healthy and fit. I tried the Body For Life challenge in the year 2000 and had fairly good results, but I still did not have the lower body I wanted.

Body For Life
Body For Life is a 12-week diet and exercise program, and also an annual physique transformation competition. It was created by Bill Phillips, a former competitive bodybuilder and the founder of EAS, a manufacturer of nutritional supplements. It has been popularised by a bestselling book of the same name.

    My husband had been buying all of his supplements from Bodybuilding.com and he always brought home their monthly magazine. I looked at their "winners" month after month and when I looked in the mirror I didn't see a winner. So, one day while shopping I just made the decision that I was going to enter the MaxFormation Fitness Quest with the goal of winning in my age category.

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[ Q ] How did you hear about Freestyle and Sherry Gideons? What things helped you the most and how did Sherry inspire you to share with others the Freestyle philosophy?
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    My husband Paul analyzed my results from the Body for Life Challenge and thought that the lower body workouts weren't adequate for me since I carried most of my weight below my waist. He thought I should be doing more frequent lower body workouts. While on the Bodybuilding.com website, Paul linked to another site that created customized nutritional programs.

    This site mentioned a book by George Snyder, Freestyle Fitness, which outlined a program just for women. Paul passed along the title to me and I searched the web and ran across Sherry Gideons' site (www.sherrygideonsonline.com), Sherry is the director of Freestyle Fitness.

Sherry Gideons
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Sherry Gideons.

    My initial reaction was that Sherry and I were very different - she was obviously a fitness competitor and I was a dumpy 47-years old! But as I read her articles, I realized she was not only in fabulous shape, but she was also intelligent, a mother of two and was coming from the voice of experience.

    Sherry struggled with being overweight and had overcome and persevered through the tragedy of nearly losing her life in a near-death experience. Which is how she eventually met George Snyder and achieved her own transformation of losing 70 pounds using the freestyle system. I contacted Sherry through her website and we began communicating by email.

    The more I heard about Freestyle, the more it made sense. Why would I want to train my body like a man, when my own fitness goals were so different? Sherry helped me get started with my routine and nutrition, before I even ordered my book or poles and I was hooked.

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[ Q ] What exact results did you get? How many pounds lost, body fat percentage, strength increase, etc? Describe your own feelings on the lower body improvements you received from working the lower body everyday.
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    Although I began the fitness challenge February 10th, I did not begin Freestyle in earnest until I received my book. I started following "by the book" around the end of February and my "after" photos were taken June 22nd.

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    In that time period I lost 7 scale pounds. My body fat went from 30.5 to 19, which means I lost 16.4 pounds of fat and gained 9.4 pounds of lean mass. My waist went from 27.5" to 25.5", hips from 37.5" to 34.75", and my thighs went from 22.5" to 21".

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[ Q ] What was the hardest part of making your transformation? Are you involved in a Supplement Company Challenge?
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    The hardest part of making the transformation was finding the patience to see it through. I wanted instant results even though I'd been a yo-yo dieter all of my life and never really had results that lasted. I also have a fit husband and it seemed he was able to lose fat so much more quickly than I was. I don't think I had a real understanding about just how differently men and women are when it comes to our exercise needs.

Sherry Gideons
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Geri Centonze During Her Transformation.

    I couldn't see the progress I was making - but thankfully my husband did and he was one of my greatest encouragers. Sherry also kept in contact by email and let me know that the scale was not my friend - she advised me to focus on the inches loss and not the pounds lost. Sherry continually shared with me her philosophy of seeing and visualizing the real me inside.

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[ Q ] What was the easiest part for you?
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    Believe it or not the discipline was the easiest part - I am an extremely determined person - give me a plan and I'll follow it. Guess my Dad's emphasis on obedience when I was a child finally paid off! Whatever the book said to do, I did and whatever Sherry told me to eat, I ate!

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[ Q ] What difficulties came up? How did you overcome them?
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    Something that nearly halted my progress during the first four weeks was a spasm that developed in my shoulder and neck due to an extremely stressful family situation.

Sherry Gideons
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Geri Centonze After Her Transformation.

    I woke up one morning and could barely turn my head and was in constant pain. I didn't sleep well and the hour-long lower body daily routines were more exhausting after not sleeping too well.

    I was determined that I wasn't going to let anything stop my progress and so I kept on going. I also entered into chiropractic care and can now say I am even better than before I had the spasm.

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[ Q ] What tips would you give others who want to make the same change?
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    If you're looking for lower body results (and you are shaped like a pear like I was) I cannot stress how important it is to work the lower body daily. I assumed that the majority of gym members had a plan for their nutritional intake and their exercise routine - wrong!

    As I observed people at the gym many looked like they were just wandering from machine to machine with no specific goal or plan. I've heard fellow fitness enthusiasts say that you can eat all you want if you exercise regularly.

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    Well, if you're one of those lucky people, I say congratulations, but for me sticking to my "clean" eating plan of 6 meals per day (with no carbs after 4 p.m. and only low glycemic carbs earlier in the day), and enjoying my FREE day on Sunday were pivotal to achieving my goals. I would also check with a local supplement store and make sure you are taking what you need to enhance your results.

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[ Q ] What exact diet, supplement and workout plan did you follow?
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    Initially I ate 6 meals daily that included about 20 grams of protein and a serving of complex carbs (with the exception of my last meal which was carb-free). As I read more and talked with Sherry more, I began to eliminate carbs out of my last 2 meals.

    I always ended the day with a protein shake and glutamine. Toward the last month Sherry gave me a plan to follow. She took me through 2 weeks where I was allowed complex carbs (including starchy carbs) until about 4 p.m.

    When I was down to 2 weeks before photo time, the amount of starchy carbs decreased. On my final week I did 4 days of carb depleting and basically ate protein and flax seed oil at every meal. Then I carb loaded for 2 days - and on the 7th day I took my final photos.

Sherry Gideons
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Author, Sherry Gideons.

    For my workout plan, I followed the Freestyle Plan as outlined for beginners for 2 weeks; as soon as I was able I increased to the Intermediate plan. I always planned my workout for first thing in the morning, on an empty stomach. I waited at least an hour before I had my first meal of the day.

    I added extra cardio in the evenings a few days per week. In the final month, on Sherry's advice I did double cardio sessions and a few lunge cycles in the morning and the evening. I was extremely exhausted, but looking back it paid off.

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[ Q ] Did you stick to the recommended Freestyle philosophy 5-6 days and week? How did your legs feel doing these types of movements daily? Did you feel you needed rest?
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    I followed the Freestyle philosophy 6 days/week. I may have missed a few workouts when I was out of town, but basically I adhered to the plan in the book. There were a couple of weeks when I decided to do something different and would insert a step aerobic workout or free weight workout, but I never enjoyed those as much as the Freestyle and don't believe they gave me the same benefits.

    The first week I began Freestyle I was so sore that I could barely get off the toilet seat! On my lunch break I love to browse the shelves at Borders for the latest books and when I started Freestyle, when I crouched down to read a title on a low shelf I had to pull myself up - I was that sore.

    I've always had trouble with my right knee and in the beginning I didn't think I would be able to keep on lunging. Sherry advised me to do the reverse movements. I did that and invested in a couple of knee braces - my legs got stronger and now I feel like I can lunge forever in any direction.

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[ Q ] What is your vision for the future to inspire women to reach their own individual goals?
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    I have already begun! I attended a Freestyle seminar in June and was certified as a trainer. My sister has just purchased a book and lunge poles, and I'm enjoying helping her to get started. I suggested that a co-worker invite her friends over for a Freestyle party and I am going to present the program to the women in her home.

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    I can see myself visiting church and community groups to introduce Freestyle to women. I found a better way to exercise - one that works for me and I know there are other women who have not been happy with the lower body results they've been getting. There are also a lot of women that due to time constraints can't make it to the gym. With Freestyle, your home becomes your gym - and it travels with you too as the poles dismantle and fit easily into a suitcase.

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How Geri Did It!
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arrow Week 1-4


arrow Week 4-8


arrow Week 9-12


arrow Week 13-19

    Meals

      Week 13, Sherry adjusted my eating plan. I followed her 2 weeks out plan then did the carb depleting for the first week - that took me to week 15 (that time I did not do the radical carb depletion with protein and flax seed oil only, but I did carb load to see how I would tighten up).

      Then Week 16 I started over again and did Sherry's 2 weeks out plan followed by the carb depleting just as she outlined for me. (This included the final week of protein only + flaxseed oil for 4 days and then carb loading).

    Supplements

    Workouts

      I did double cardio workouts for weeks 13-17 (daily when possible), 20 minutes morning and 20 minutes evening. Along with 2-3 lunge cycles in the morning and 2 lunge cycles at night for 6 days per week.

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Conclusion
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I want to say how excited and proud I am of Geri and the fact that she has met one of her life's goals. Many people think of change as too troublesome. They believe it's a negative aspect of life. Motivation means movement! Motivation means going places, not standing still.

When you look at life and its many challenges as a test, you begin to see each issue you face as an opportunity to grow. Begin by making decisions based on personal growth rather than in response to fear or necessity. It takes a little faith, willingness to trust yourself and the commitment to try something new. We are destined to grow mentally, physically, emotionally and spiritually. If you convince yourself that change is bad, you are poisoning your future.

Sherry Gideons
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Author, Sherry Gideons.

To reach Sherry Gideons, e-mail sherry@sherrygideonsonline.com. One last thing to mention: My new Freedom Performance Planner's are available, Peel back the layers of your life and discover your true self.

www.sherrygideonsonline.com

    Note: All pictures are copyrighted and used with permission. Some pictures were done by Jim Lindstrom, DigiPic Studios jl4images@aol.com - (702)562-6360. Contact him if you need photography! He is great.